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video upload progress and convert

I am trying to make video upload script with 2 features..
video upload progress bar when video is uploaded
and video conversion to flv format..

i have been googling and googling...
Most of progress bar script use cgi ...i wanted something in php and may be javascript and even ajax is ok...
(but even in php as i am running in shared hosting ...my server may not install any third party or newly created extensions...)

i used one pure php ajax turorial...but it was sending progress header each second to server...so it seems very less professional and very prone to crash..(browser load and crash)

i tried swfuploader..but it seems too complicated and i cannot get it to upload my file...

so i have not found any conversion class or script so far...(most probably free one..)

so please help
if any body can just quickly demonstrate...or provide me link to site,script...would be great...
i have been trying it for last 2 days...but none are perfect...even good...